Obesity: It Would Be Under Control, If You Control Your Diet
13/12/2021
Preferred Foods –
Major Food Groups
- Cereals: Wheat, Brown Rice, Brown
Bread, Oats, Pulses
- Pulses: Green gram, Red gram,
Pigeon pea, Kidney beans
- Vegetables: Leafy greens, carrot,
beetroot, tomatoes, radish, cabbage, cauliflower, cucumber
- Fruits: Apple, Papaya, Oranges,
Lemon, Guava, Pomegranate
- Dairy Products: Skimmed Milk,
Butter Milk
- Dry Fruits: Walnuts, Almonds,
Pumpkin seeds, Chia seeds
Foods to be limited –
Major Food Groups
- Cereals: White rice, White bread,
Pasta
- Pulses: Black gram
- Vegetables: Potatoes, Sweet
Potatoes
- Fruits: Mango, Banana, Litchi
- Dairy Products: Butter, Cheese
- Dry Fruits: Cashew, Dates,
Sunflower seeds
Recommender Portion
Size
- Vegetables: 2-3cups
- Fruits: 1.5 to 2 cups
- Grains: 141gms to 226gms
- Dairy: 3cups
- Protein Foods: 141gms to 184gms
- Oils: 5-7 teaspoons
Meal Planning
- Eat your first meal within 20-30
mins of waking up
- First Meal: A fruit of your choice
along with some dry fruits
- Breakfast: Diary (Eggs & Milk)
or whole cereal foods like roti/poha/upma/idli
- Mid Morning Snack: Lassi or Coconut
water
- Lunch: Salads, Rice/Roti along
seasonal vegetable
- Evening Snack: Seasonal fruits
- Dinner: Chicken/Egg Curry/Dal with
Rice/Roti
Healthy Snacking
Options
- Sweet Corn
- Fruits
- Sprouts chaat
- Dry Fruits
- Granola Bars
Do’s
- Include more of veggies
- Drink plenty of water
- Eat in smaller plates, this would help you eat smaller
portions
- Instead of 3 large meals, have 3 modest meals and 2 snack
breaks
- Exercise for around 30mins to an hr per day (brisk walking,
any kind of sports, cycling, swimming)
- Eat your last meal before 8 pm
Dont’s
- Indulge in snacks i.e., soft drinks, cookies, cakes, sweets,
& so on
- Skip Meals
- Avoid eating your meals quickly, chew them adequately
- Indulge in midnight snacking